By Anna Marie, Nutrition and Behaviour MSc, Mindfulness coach and registered nutritionist
MBCT (Mindfulness-Based Cognitive Therapy) and MBSR (Mindfulness-Based Stress Reduction) are well-established mindfulness programs that offer valuable support to individuals in managing a range of mental health challenges, including stress, anxiety, and depression. These evidence-based programs are structured as 8-week courses that focus on nurturing mindfulness practices and understanding the core principles of mindfulness.
The programmes do have some differences but share many aspects and are both founded in Buddhist practices. Here is an overview of them individually and the benefits they could offer for autistic individuals. In many cases the tools and techniques across both can be used interchangeably for the individual’s needs.
Mindfulness-Based Cognitive Therapy (MBCT):
MBCT is an integration of mindfulness practices with cognitive-behavioural therapy (CBT) techniques. It was initially developed to prevent relapse in individuals with recurrent depression, but it has since been applied to other mental health conditions.
MBCT helps individuals become more aware of their thoughts, emotions, and bodily sensations, and develop healthier ways of responding to them. This can be particularly useful for neurodiverse individuals who may experience heightened sensory or emotional sensitivities as well as less awareness of internal body cues.
MBCT can help individuals with neurodiverse conditions develop self-regulation skills, improve emotional awareness, and reduce rumination and stress.
Mindfulness-Based Stress Reduction (MBSR):
MBSR is a structured program designed to teach mindfulness meditation to reduce stress and improve overall well-being. It focuses on cultivating non-judgmental awareness of the present moment.
MBSR can be helpful for neurodiverse individuals during the holiday season when sensory overload and social pressures are common. It can provide tools to manage stress and anxiety associated with social gatherings, sensory stimuli, and disruptions in routine.
MBSR can support neurodiverse individuals in grounding themselves, managing anxiety, and fostering self-compassion and self-acceptance.
The Core Skill: Bringing Attention to the Present Moment:

The key element of both programmes is developing the skill to bring the attention back to the present moment, which is at the heart of mindfulness and meditation practice. In our fast-paced lives, it can be a challenging skill to develop, as we have become used to a multitude of distractions and constant stimulation. The act of slowing down and investing time in self-reflection may initially feel uncomfortable. Gradually increasing the time dedicated to meditation can help develop this skill and identify recurring thoughts and feelings. The objective is not to achieve an empty mind (this is not how the mind works) but instead to become aware when you’re caught up with thoughts and emotions and bring yourself back to the present moment.
The Role of Anchors:
Anchors are the tools we use to bring our attention to the present moment. Examples of anchors include the breath, sounds, food, or the voice of an instructor. Exploring various anchors can be a helpful practice, especially during days when the mind feels particularly restless and incorporating multiple anchors can help bring your attention back to the present. Autistic individuals may find it helpful to focus on sensory anchors such as touch.
The 9 Pillars of Mindfulness:
There are nine key pillars of mindfulness, these can be helpful to consider on day’s where you feel you are “doing it wrong”:
- Beginner’s Mind
- Being willing to see things as if for the first time.
- This means sitting down to each mindfulness practice as if it’s the first time you’ve done it. Maybe you struggled the previous practice but aiming to not to bring that assumption into the new session.
- Non-judgement
- Developing an impartial witnessing of our judgement so we can react more consciously (both at ourselves and others).
- “I’m doing this wrong”, “I’m terrible at mindfulness”, “I’m so frustrated”. Noticing this and bringing your attention to the moment. Maybe having some compassion and understanding for yourself, it’s a new skill and takes time to develop
- Acceptance
- Being open to seeing things as they really are
- This is not a passiveness about the situation, rather a recognition and awareness of what is happening right now.
- Letting Go
- Non attachment and the ability to accept things as they are
- Instead of focusing on what you want to be happening in this moment, focusing on what is actually happening in the here and now.
- Trust
- Being able to trust in yourself and your feelings. This can develop overtime by tuning into your body and mind and noticing thoughts and feelings.
- Patience
- Allow things to unfold in their own time.
- Through mindfulness you’re changing the patterns in your thinking, this isn’t going to happen overnight and takes time.
- Non- striving
- During the meditation being unattached to the outcome. There isn’t a goal to ‘feel relaxed’. The practice is to notice what is happening rather than striving for a goal to achieve.
- Gratitude
- Bring your attention to the good in your life.
- Generosity
- Bring happiness to others by giving your presence and full attention
- Consider bringing this mindful awareness outside the practice, e.g. when sharing a coffee with family.
Certain pillars may resonate more with you than others. You do not need to hold them all in mind when starting out, consider focusing on non-judgment, non-striving, and beginner’s mind initially if helpful for you.
The Next Steps:
While these programs aren’t specifically designed for neurodiverse individuals, the skills and techniques taught in MBCT and MBSR can be beneficial for people with a range of neurodiverse conditions, such as autism, ADHD, and others.
To support neurodiverse individuals you can consider the following:
Mindfulness Practices: Introduce neurodiverse individuals to mindfulness practices such as deep breathing, body scans, or guided meditations to help them stay grounded and manage anxiety during stressful times. Use as a daily practice but can incorporate when stressors arise.
Learn more about how breathing exercises can calm the nervous system, promote relaxation, and aid in anxiety management in our blog article:
Sensory Awareness: Encourage awareness of sensory sensitivities and help individuals develop strategies to navigate sensory-rich environments, such as using noise-cancelling headphones or taking short breaks when needed. The body scan can support with tuning into the body and checking in.
Emotional Regulation: Teach emotional regulation techniques to help individuals process their feelings and manage the potential stress associated with social interactions and disruptions in routine. A regular practice can help make the techniques more accessible when needed in the moment. Incorporating the senses can be more helpful rather than focusing on the body.
Self-Compassion: Mindfulness is a key part in the development of self-compassion and self-acceptance. It can be developed through self-awareness reducing time spent in a heightened state where self-criticism often becomes the initial response to situations.
Mindful Communication: Encourage mindful communication with family and friends to reduce misunderstandings and foster a supportive and accepting environment.
Where can I go from here:
Start small! It can feel strange being in your head after potentially a lifetime of blocking it out. Start with several minutes at a time and develop overtime.
Incorporate additional anchors prioritizing the senses. Some ideas include;
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- Identify a sensory object. Consider freezing if for additional sensory input
- Drink a comforting drink and use the taste, smell and feel of it as anchors
- Light a candle or use essential oils to bring yourself back to the moment
- Try a movement mindfulness, this could be one on youtube or even a mindful walk
Apps;
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- Atom
- Headspace
- Insight timer
- Youtube
Reach out for support. Each autistic person is different and has different needs. I do offer an adapted 1:1 version of both courses and could talk through what this could look like.
It’s important to remember that mindfulness can be a helpful tool for neurodiverse individuals but each person is different so it may be helpful to try different styles and anchors and see what works best for you. Try to have fun with it and find a way to fit it into your life in a way that works best for you.
Disclaimer: The views and opinions expressed in this blog post are those of the author and do not necessarily reflect the official policy or position of any professional organization or guidelines. The information provided is for educational and informational purposes only and is not intended as a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your therapist or other qualified health provider with any questions you may have regarding a medical or mental health condition.